WODs

Playground Gym – 01-14-20

By 01/13/2020 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press

Lift
Shoulder Press
Warm Up
5 Reps @Empty Bar
5 Reps @40%
Work Sets – E3M
3 Reps @50%
5 Reps @ 65%
5 Reps @ 75%
5 Reps or more @ 85%

Conditioning
E3Ms x 5 Sets w/ 3 Min Rest between efforts
12 DB Push Press – 50/35 (S) 35/25 (F), 25/10 (H)
6 Bar Muscle Ups (F) 6 C2B Pull Ups (F) 6 Banded Pull Ups (H)
Max Double Unders

OR

Accessory – Upper Body Hypertrophy
1). Incline Prone Cuban Press – 3 x 12 Reps

2). Single Arm DB Press – 3 x 12 Reps each arm
3). Inverted Ring Rows – 3 x 12-15 Reps

Super Set
4a). Banded Pull Ups – 3 x 25 Reps
4b). Banded Dips – 3 x 25 Reps
*rest approx 90 seconds between couplet

Steven

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